This is a very general outline of things to incorporate during each week's training.  How you do it is up to you, and the hours put in will vary from person to person, depending on your fitness level and previous experience.  It is important to start "where you are at", and to alternate harder and easier days, as well as harder and easier weeks.  Plan one day off a week.   The Friday sessions will include one strength workout, plyometrics, technique drills and of course hill work and other intensity training.   The specifics of each training session will be posted after we have met, in case you have missed it and wish to do it on your own.

<strong><span style="color: #0000ff;"><a href="http://sofits.ca/wp-content/uploads/2013/09/SOFITS-GENERIC-BASE1-Sept-to-Oct-20.pdf"><span style="color: #0000ff;">GENERIC  TRAINING PLAN BASE 1 Sept 7 to Oct 20</span></a></span></strong>